My Recommended High Quality Nutrition Supplements

Saturday, June 30, 2012

My 8 Week Get Lean Program: Week 3 update

Well it's the end of the third week of my 8 week get lean program (GLP). I'm down another 1/2 pound and 3/4 inch off the belly. Definition comes and goes with water retention fluctuating with high carb / low carb days. Caliper still at 0. I started 2 weeks of carb cycling this week. That was a shock to the system. I'm really good with low carb, high fat, high protein. Some people are carb types. I'm a protein type. So I actually felt like I blew up like a cow after my high carb days. Then I went low carb and felt better. That roller coaster is rough mentally. Of course my body is responding to the shock of changing plans after two weeks on my normal plan. One more week of carb cycling but I'm gonna modify it to suit me better. Instead of more high carb days, there will be only moderate carbs and no carbs. This should get me leaner faster. You have to try to figure out what works for you and not the fake airbrushed picture on the cover of your DVD set. Progress gets harder as you continue so it's a slow painful road. But I just got my order of Prograde Fusion, Prograde PR7, and Prograde K20 to try out and see how this stuff works. Off to week 4 and the quest for leanness continues. 


Wednesday, June 27, 2012

Busy Person's Meal of the Week 27 JUN 12

This meal consists of tuna, sugar snap peas, red peppers and roasted potatoes in an herb sauce. Heated up the veggies and threw them in a bowl, added tuna, stir and eat- took about 5 minutes.  

Dempsey's Resolution Fitness

Tuesday, June 26, 2012

New Kickboxing Group Class Forming

Starting 3 July at 6pm. Taking enrollments now. Open enrollment. You can start anytime. Month to month, no long term contracts. Bring your own gloves. Nutrition coaching and cardio program included. Message me for more details.

Dempsey's Resolution Fitness

Friday, June 22, 2012

8 Week Get Lean Program: 2 week update

2 week update: I'm down 2.5lbs this week and got another 1/4 inch off the waist. Keeping in mind that I'm not trying to lose weight. Caliper pinch staying at zero. Got to stay hydrated and keep the water and fat draining away. Definition is starting to show in areas that were smooth. Food is critical and the hardest part. I've been following my standard nutrition plan for two weeks. Next is two weeks of carb cycling. It's creeping along but it is coming slowly. Trying not to burnout with too much too soon. I'll keep you posted.

Dempsey's Resolution Fitness

Thursday, June 21, 2012

Why Training Less And Eating Better Yields More Results

Today's topic is "Why Training Less And Eating Better Yields More Results". Is this true? How could this be? Yes, it is true. Your body is a machine that needs fuel to accomplish it's varied tasks. Muscle building and fat burning require fuel - the right amount of the right stuff at the right time to achieve optimal results. When you train too much and don't eat right, your body can only go so far before it stalls out. Then bad things start happening. 

I did 2-3 workouts a day for most of my adult life. Did I get in great shape - kinda, my performance was really good but I could have done so much better if I had my nutrition plan tightened up. Performance enhancement training and body composition training can be two very different animals or they can be combined together. Together is the hard part. Many don't get this and think it's all the same. If I run 5 miles everyday and try to increase my performance, I'm invariably gonna lose weight and get toned right? - not usually, maybe a little at first or if you are very overweight, you could lose alot but it will stop at some point. Your body adapts to the stress you place on it and optimizes your operating systems to run efficiently on what you give it. That's fancy talk for plateau. 

When you workout hard, your body is placed in a catabolic state where it needs fuel and will sacrifice lean body mass to produce more glycogen for fuel. After about 30 minutes of intense exercise, your blood sugar levels are depleted and you start going down hill. And if you don't get a good pre and post workout meal in, the catabolic effects are amplified. Part of this catabolic nightmare includes producing and storing more body fat while burning lean body mass for fuel conversion. Then if you go on to workout again without enough good food, you further add to the madness. The calorie expenditure is too high and the intake is too low. Your body can't effectively burn fat and build muscle like this. 

Progress will eventually grind to a halt and you may even start regressing and you could experience fatigue, soreness, lack of motivation, injuries, frustration and even depression.  This is your body telling you that you are overtraining and under eating. The simple fix= cut back on your 18 workouts a day, do one good workout and spend the other time eating good, hydrating, stretching and resting. 

Plus the change in routine will help bust the plateau and get you back on track for progress. Your body will react positively to the change and good things will start happening again.

You should notice a dramatic improvement and may even see progress fairly quickly. So if you are a workout addict, give that a try for a couple weeks and see what happens. You can always crank the workouts back up if desired although unnecessary. I recommend one good workout a day with at least one rest day a week and more time spent on nutrition planning and good eating. It has worked for me over the span of 30 years and I know better now that more is not always better. Train hard and eat right - give your body the fuel to achieve your goals. 

You can never out train a poor nutrition plan and win long term.


Wednesday, June 20, 2012

Busy Person's Meal of the Week 20 JUN 2012

This meal of the week consists of crocpot chicken breasts, spinach, cottage cheese, baby tomatoes and pecan meal. Super quick and easy to make. Everything was cold, thrown into a bowl, stirred and ready to eat. Lots of protein, fibrous carbs and good fat. Use your imagination and keep looking for different combos to keep variety alive in your meal plan.

Dempsey's Resolution Fitness

Saturday, June 16, 2012

Busy Person's Meal of the Week: 16 June 2012

This meal of the week consists of chicken breasts cooked in the crock pot, chopped potatoes, broccoli, pecan meal and melted cheese. Quick, easy and tasted great. Tons of protein, good carbs and good fat.
If you have any good meal ideas please comment below.

Dempsey's Resolution Fitness

My Body Transformation Contest

So I have decided to switch things up. I usually and historically focus on functional strength and conditioning. But I've been having old injury issues with my left shoulder for awhile now and I can't move heavy weight while I let it heal so I decided to switch to fat loss and body composition training for awhile. I'm setting some personal goals to get much leaner than I've been in along time and I'm gonna see what I can do in the next 8 weeks. I'm gonna see if I can find some abs on my old fat broken carcass. For the first time evah, I shaved my Sasquatch belly and chest so I will be able to see something. I'm gonna keep everyone updated periodically with progress pics. If you would like to do the transformation program with me in the quest for the elusive abs, let me know.

Startup  pic is from Tuesday, 12 June 2012.


So I started reeling in my food. I went shopping and bought a bunch of good stuff.

I started eating better as outlined in my bootcamper handout and hitting the workouts and I felt much tighter by Friday 16 Jun 12. Nothing dramatic but a step in the right direction.

Stay tuned for more updates. If you want to do the 8 week lean up with me, let me know.

Dempsey's Resolution Fitness

Tuesday, June 5, 2012

Chicken Fajitas With Chef Mikey

Tonight's post workout dinner was a dish prepared by my 12 yr old son Mikey. It was chicken fajitas with onions, green peppers, red peppers and Fage greek yogurt instead of sour cream and fajitas mix. It was super simple to make and tasted great.


Monday, June 4, 2012

Fight Childhood Obesity At The Kids Fit Camp

Call or email to enroll your kids. Only taking the first 10 so jump on it. Fit kids are happy and healthy kids.

Dempsey's Resolution Fitness